21MAY2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Shoulder Rotations/Side
Then
2 Rounds:
7 Sit-Ups
4 Side Plank Reaches
10 Alt. Jumping Lunges Workout-Of-The-Day-W2

BODYWEIGHT

BODYWEIGHT

15 min EMOM:
1: 15 V-Ups
2: 30 Line Hops
3: 15 Toes to Ski

– Rest 5 minutes

15 min EZ movement
200m Run
50ft Walking Lunges
200m Run
20 Alt. Hip Slaps w/ Feet on the Wall
200m Run
20 GrassHoppers

LIMITED

15 min EMOM:
1: 15 V-Ups
2: 40 DU’s
3: 15 KB SDHP

– Rest 5 minutes

15 min EZ Movement
200m Run
50ft Walking Lunges
200m Run
20 Alt Hip Slaps w/ Feet on the Wall
200m Run
20 Alt. DB/KB PC

HOME GYM

20 min AMRAP:
200m Run
20 Alt. Hanging Hip Slaps
200m Run
15 Box Jump Overs
200m Run
10 D-Ball Over Shoulder

cool down

COOL DOWN

Low Dragon (1min/side)
Seated Tricep (:30/side)
Cobra + Childs Pose (5x)

Shark bites

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EAT

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